Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Bulgur with Winter Vegetables
- Ingredients
- 9 ozs Bulgur
- 20 ozs Vegetable broth
- 4 carrots
- 2 Red onions
- 2 garlic cloves
- 2 Zucchini
- 1 lemon
- 8 stalks Fresh herbs (such as thyme, basil)
- 2 Tbsps Pumpkin seed
- 2 Tbsps olive oil
- salt
- peppers
Cook the bulgur in the broth over low heat according to package instructions.
Meanwhile, peel the carrots, onions and garlic. Rinse and peel the zucchini. Cut everything into small cubes. Rinse the lemon with hot water, pat dry, grate the zest and squeeze the juice. Rinse the herbs, shake dry and chop.
Toast the pumpkin seeds in a dry pan until fragrant.
Heat the oil in a pan and sauté the carrots and onions over medium heat for 2-3 minutes. Add the garlic and zucchini and cook 3-4 more minutes.
Mix in the cooked bulgur and season with salt, pepper, and lemon juice to taste. Garnish with herbs, lemon zest, and pumpkin seeds and serve.
(Percentage of daily recommendation)
| Calorie | 359 cal. | (17 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13 g | (43 %) |
Healthy, because
Carrots add plenty of beta-carotenes to this dish, powerful antioxidants which help protect the body against damage caused by free radicals.
Even smarter
If you don't have bulgur try durum wheat, quinoa or even cous cous as a great substitute.